Workout Summary

Workout Description

Hill sprints are great for building power and speed. They are also an extremely fun form of HIIT cardio, and a great addition to any fat loss plan. But if you're new to them, where do you start? Great question!

The following cardio workout plan is designed to help a sprinting novice safely build conditioning and power. You will start slow and easy, and add sessions and distance over time. At the end of 8 weeks you will be in great shape, have more energy, and feel confident tackling even the most brutal sprinting session.

Beginner Hill Sprint Workout Plan

During the first 2 weeks you will be using only 2 sessions. Muscle soreness may be pretty intense. Take your time and ease into things. Don't try to run like an Olympic sprinter just yet.

Above all things, listen to your body on each given training day. You want to give a good effort, but also train smart. Your endurance, speed and power will start to shine soon enough.

Weeks 1-2: 2 sprinting sessions per week, with at least 2 days of rest between workouts.

Weeks 3-6: 3 sprinting sessions per week, with at least 1 day of rest between workouts.

Weeks 7-8: Peak weeks. 4 sprinting sessions per week, performed in 2 session blocks with at least one rest day between each block.

Hill Sprint Workouts - Weeks 1-8

Week One - First Workout

Distance

Sprints

Rest

10 Yards

5

60 Seconds

20 Yards

2

60 Seconds

Week One - Second Workout

Distance

Sprints

Rest

10 Yards

5

50 Seconds

20 Yards

2

60 Seconds

Week Two - First Workout

Distance

Sprints

Rest

10 Yards

5

40 Seconds

20 Yards

3

60 Seconds

Week Two - Second Workout

Distance

Sprints

Rest

10 Yards

5

30 Seconds

20 Yards

4

60 Seconds

Week Three - First Workout

Distance

Sprints

Rest

10 Yards

5

25 Seconds

20 Yards

4

55 Seconds

30 Yards

1

Week Three - Second Workout

Distance

Sprints

Rest

10 Yards

5

25 Seconds

20 Yards

4

50 Seconds

30 Yards

2

60 Seconds

Week Three - Third Workout

Distance

Sprints

Rest

10 Yards

5

25 Seconds

20 Yards

4

45 Seconds

30 Yards

3

60 Seconds

Week Four - First Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

40 Seconds

30 Yards

3

55 Seconds

40 Yards

1

Week Four - Second Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

35 Seconds

30 Yards

3

50 Seconds

40 Yards

1

Week Four - Third Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

45 Seconds

40 Yards

1

Week Five - First Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

40 Seconds

40 Yards

2

60 Seconds

50 Yards

1

Week Five - Second Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

40 Seconds

40 Yards

2

60 Seconds

50 Yards

1

Week Five - Third Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

40 Seconds

40 Yards

2

60 Seconds

50 Yards

1

Week Six - First Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

40 Seconds

40 Yards

2

55 Seconds

50 Yards

1

Week Six - Second Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

40 Seconds

40 Yards

2

55 Seconds

50 Yards

1

Week Six - Third Workout

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

40 Seconds

40 Yards

2

55 Seconds

50 Yards

1

Weeks Seven and Eight - All Workouts

Distance

Sprints

Rest

10 Yards

5

20 Seconds

20 Yards

4

30 Seconds

30 Yards

3

40 Seconds

40 Yards

2

50 Seconds

50 Yards

Max*

60-90 Seconds

*Do as many as your body feels like doing. Push yourself and have fun.